VERITAS
BASIC
HEALING
DIETFor most of you who come to Veritas one of the firststeps in your health care plan is to clean up your diet.You have several health goals in mind and you can usefood and drink to make major progress toward thesegoals. Your practitioner and the Veritas Basic HealingDiet can give you the guidance you need to kick badhabits and progress toward better nutrition and overallhealth.
This diet, among other things, relieves inflammation,kills yeast, drives detoxification and rests the gut so itcan begin to repair itself. Working this diet, along withtaking the supplements and other instruction from yourpractitioner, will also boost your immune system byraising your stomach acid and giving your body things itneeds that it has likely gone without for quite sometime.
This is also a great way to break old habits and createnew ones. Over time, with education and practicalsupport with things like recipes, you will create a newnormal. You will wake up and re-train your taste buds,enjoy more foods and curb cravings for things like sugar.
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V E R I T A S
B A S I C H E A L I N G D I E TB E F O R E Y O U B E G I N
h e l l o @ v e r i t a s k i t c h e n . c o m ◆ v e r i t a s k i t c h e n . c o m ◆ ( 8 0 6 ) 7 7 1 - 1 1 6 0
The Veritas Basic Healing Diet has 2 phases. Phase 1 helps you to begin to accomplish specific health goals along with allthe other points just mentioned. Phase 2 helps you maintain all you’ve accomplished, as well as represents an excellent wayto eat regularly for the rest of your life.
This isn’t to say you shouldn’t eat anything you don’t find on these lists ever again but we want to show you an excellentway and teach you how and when to fit in the rest of it . The Veritas Basic Healing Diet eliminates a lot of sugars (even someof those naturally found in fruits and dairy – and all from grains and processed foods) until your body is ready again tobenefit from these foods.
H O W T O E A T
If you are overwhelmed or feel there needs to be adjustments made your food list in order to meet your
unique needs and would like our help with this please do not hesitate to communicate with us.
Send an email to [email protected] or go to www.veritaskitchen.com and fil l out a contact form.
A colorful variety of vegetables – make some organic choices and eat fewer starchy beans and potatoes and more greens,
purples, reds and oranges
Healthy Fats – butter, ghee, lard, tallow and other fat from pastured animals, quality olive oil , raw/virgin coconut oil and
palm oils, avocado oil, etc. NO vegetable, corn, soy, canola, peanut, safflower or l inoleic sunflower oils or other
hydrogenated or partially hydrogenated fats
Meats – preferably organic and/or pastured/grass-fed, no added nitrites or nitrates or antibiotics, non-GMO
Eggs – organic or non-GMO is good, pastured is best
Nuts and Seeds – raw is better, raw and organic is best (NO peanuts. They are a legume and have too much mold)
Other approved foods & drink items from the Phase 1 or Phase 2 food lists, as directed by your practitioner.
The types of foods you eat are a major factor in how successful you will be in gaining health so it is important to take care and
keep in mind:
VEGETABLES HEALTHY FATS PROTEIN • Eat mostly vegetables and healthy
fats.
• Eat half your vegetables raw, if you
can. Eating salads and juicing greens,
cucumbers and celery are good ways
to do this.
• Meats, eggs and other proteins are nutritious
and tend to be more filling but you must prioritize
vegetables and fats otherwise they tend to fall by
the wayside.
• Follow closely your practitioner’s instructions
specifically when it comes to servings of starch,
fruit and dairy each week.
W H A T T O E A T
We're Here to Help
Note*Corn is not a vegetable. It is a grain and is usually a GMO. *Soy is not a health food and is also usually a GMO.
P H A S E 1F O O D L I S T
T h e f o o d s a n d d r i n k s o nt h i s l i s t a r e t h e f o o d s y o u
s h o u l d s t i c k t o f o r t h ef i r s t p h a s e o f y o u r d i e t
c l e a n - u p . Y o u rp r a c t i t i o n e r w i l l t e l l y o u
h o w l o n g t o s t i c k w i t hP h a s e 1 .
T H E S T A R R E D ( * ) I T E M SA R E F O O D S T H A T A R E
P A R T I C U L A R L Y G O O D F O RY O U . T h e y a r e h i g h i n
a n t i o x i d a n t s , a r ea l k a l i z i n g a n d w o n ’ t s p i k e
y o u r b l o o d s u g a r !
S T A R C H Y V E G E T A B L E S ( R E S I S T A N T S T A R C H E S )
Begin to buy organic produce wherepossible. The most nutritious choices willusually be the brightly colored vegetables(purples, reds, oranges, dark green).
N O N - S T A R C H Y V E G E T A B L E S
H E A L T H Y F A T S
choose organic
Celery
Kale/Purple Kale
* Spinach
* Bell Peppers
Collard Greens
Cucumbers
Cherry Tomatoes
Hot Peppers
Summer Squash
Acorn SquashArtichokesAsparagusAvocado
BeetsBlack Radish
Bok ChoyBroccoli
Brussels Sprouts* Cabbage
CactusCarrots/Purple
Carrots* Cauliflower/Purple
Cauliflower* Swiss
Chard/RainbowChardChives
* CilantroEggplantEndiveFennel*Garlic*Ginger
Green Beans* Green Onions
* Kohlrabi* LeeksLettuce
MushroomsMustard Greens
OkraOlives
* OnionsParsleyParsnip
Peppers (see organic)Purple Cabbage
RadishesRadicchioRhubarbShallots
Spaghetti SquashSprouts/all types
TomatilloTomatoes (see organic)
TurnipsWasabi Root
Adzuki BeansBlack Beans
Garbanzo Beans/ChickpeasPurple Potatoes
Yucca RootGreen/ Snow Peas
Purple Hull or Black EyedPeas
Almond ButterAlmond OilAvocado Oil
Bacon Fat* Black Seed OilButter-OrganicCoconut Butter* Coconut Oil
*Extra Virgin Olive Oil
* Fish Oil
Flax Oil
Ghee (Clarified Butter)
Lard
Palm Oil
* Pistachio Nut Oil
Sesame Oil
Tallow
You can eat an unlimited amount of healthy fats.Try to include some with every meal. Try to getfats from both animal as well as plant sources.
Eat as much
Fresh or Frozen
as you want:
Eat up to 2-3 half-cup servings a week, unlessotherwise instructed by your practitioner
Fava BeansKidney Beans
LentilsSweet Potatoes
P H A S E 1 F O O D L I S T
F R U I T S
Do your best to remove these fromyour diet and then avoid themcompletely.
U N H E A L T H Y F A T S
Canola OilCorn Oil
Peanut OilSoy (Bean) Oil (commonly found in store
bought mayonnaise, dressings, etc.)
*Acai, unsweetened*Blackberries*Blueberries
*Currents (black or red)*Elderberries
*Goji
Safflower OilLinoleic Sunflower Oil
Other hydrogenated or partiallyhydrogenated fats
Vegetable Oils like Crisco
No dried fruits. No fruit juices.You may eat 2 servings of fruit from this l istper week. (serving= 1/2 cup berries or 1 apple).Buy organic whenever possible.
HuckleberriesKey Limes/Limes/Lemons
Lingonberries
N U T S & S E E D S
AlmondsChia Seeds
Hemp Seeds*Pistachios
Walnuts/blackBrazil Nuts
Cumin black seedsMacadamia nutsPumpkin seeds
CashewsFlaxseedPecans
Raw Preferred.
Sesame SeedsChestnutsHazelnutsPine Nuts
Sunflower Seeds
Buy organic when possible.
*** No Peanuts- these are legumesand contain too much mold.
N O N - G R A I N S & N O N - G R A I N F L O U R S
Almond Flour/MealGround Walnuts
Ground Flax Seed/Meal
Eat in moderation. The bulk of yourdiet should be vegetables and healthy
fats with minimal baked goods.
Coconut FlourGround Pecans
Quinoa & quinoa flour (no pasta)
S W E E T E N E R S
SteviaXylitol/ErythritolJust Like Sugar
Use in moderation. You want to test for any gastrointestinal irritationthat may be caused by their consumption. Also, you want to train
your taste buds not to crave the sweet flavor as much.
*** Make sure you aren't consuming any sucrolose (or any other 'oses), aspartame or other artificialsweeteners. Check your mints, gums and meal replacement powders!
THE STARRED (*) ITEMS ARE FOODS THAT ARE PARTICULARLY GOOD FOR YOU.They are high in antioxidants, are alkalizing and won’t spike your blood sugar!
*BoysenberriesCherries, sour*Cranberries
GooseberriesGreen Apple
Grapefruit
MulberriesRaspberriesStrawberries
P H A S E 1 F O O D L I S T
Preferably pasture/grass-fed, no added nitritesor nitrates, non-GMO and no antibiotics.Organic is a plus. Wild-caught seafood is best.
M E A T S
Seafood- Preferably wild-caught.The smaller the fish, the less chanceof mercury contamination.
AnchoviesCodCrab
HalibutOrange Roughy
E G G S
Organic and pastured is best. This helps to ensure the eggs are safe and nutritiousand that the birds weren't fed GMO's.
M I L K A L T E R N A T I V E S
Almond milkCoconut milk
Hemp milkCashew milkPecan milk
Check labels in order to avoid added sugars or a high carb count. Youwill want full-fat, plain products.
THE STARRED (*) ITEMS ARE FOODS THAT ARE PARTICULARLY GOOD FOR YOU.They are high in antioxidants, are alkalizing and won’t spike your blood sugar!
TroutSalmon* Tuna
* SardinesShrimp
PoultryFree Range Chicken
Cornish HenDuck
GoosePheasant
TurkeyOther wild caught
birds
Red MeatsAntelope
BeefBonsmara Beef
BuffaloOstrich
LambPork-uncured
RabbitVenison
Wild Game
Preserved meats such asbacon, sausage, lunchmeats, hot dogs, jerky,
etc.-- follow criteria listedfor all meats plus look for
no added sugars. See"What to Buy at theGrocery Store" for
some suggested brands.
C H E E S E A N D O T H E R D A I R Y
Blue CheeseCheddar (white)
Cottage Cheese (no additives)Cream Cheese (no additives)
Grass-fed, organic or raw. Full fat, white color (not orange). 1 oz/day or less. Try to find no additives.
Feta CheeseGoat CheeseMozzarella
Parmesan/Asiago
Ricotta (no additives)Sour Cream
P H A S E 1 F O O D L I S T
S P I C E S , S A U C E S A N D C O N D I M E N T S
Braggs Herbs/SpicesBraggs Apple Cider Vinegar
CapersCardamom
* Cayenne PepperChilies
Chili PowderChili Sauce
Chinese MustardChipotle
*CinnamonCocoa & Cacao Powders
(unsweetened)Coriander
Cumin, groundCumin, black seed
* Curry PowderDijon Mustard
Fennel*Fresh GarlicGarlic Powder
Ginger*Kelp
Ketchup (organic/no added sugar)
B E V E R A G E S
TeaCoffee (black or without sugar)
Water (filtered)Sparkling/Mineral Water
Try to drink your beverages unsweetened or try flavoring your wateror tea with mint leaves or citrus wedges. No fruit juices.
THE STARRED (*) ITEMS ARE FOODS THAT ARE PARTICULARLY GOOD FOR YOU.They are high in antioxidants, are alkalizing and won’t spike your blood sugar!
*KimchiLemon/Lime juice, fresh
Marinara Sauce (no added sugar)Mustard
Negell/Onion SeedNutmegOlives
Onion Powder*Oregano
PestoPickles
Red Chili Paste*Rosemary
SageSalsa (no added sugar)
*SauerkrautSea Salt
Sesame SeedsSrirachaTamari
TarragonTabasco
Tomato Paste*Turmeric
Vanilla
Kombucha (less than 5 grams sugar per serving)Freshly Juiced Green Juices (mostly green veggies and phase 1 fruits ok, no carrots or
other fruits)Milk Kefir and Water Kefir
F E R M E N T E D F O O D S
KombuchaBeet Kvass
Dill Pickles (homemade or Bubbies brand)Sauerkraut (homemade or Bubbies brand)
Fermented KetchupFermented MayoFermented Salsa
Milk or Water Kefir
The list goes onand on!
Corn is not a vegetable. Itis a grain and is most often
GMO.
Soy is not a health food.
Up-to-date information on the Veritas Basic Healing Diet and otherhandouts are available for you to view or print any time on our website..
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